Comparing Nutrients in 14 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	50.8% 1472kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	6.46% 6.27g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	232% 301g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	3.9% 2.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	48% 18.3g	38g per day for Men 19-50 years
Protein	97% 54.4g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	223% 35.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	186% 742μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	18.7% 187mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	NA	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2453% 196mg	2085% 167mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1818mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	478% 7164mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 6 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 1.6 times more Vitamin B1, 6 times more Vitamin B2, 10.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 8.4 times more Magnesium, 5.8 times more Phosphorus, 2.1 times more Potassium and 6.7 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 9.4 times more Calcium and 601.7 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 4.3 times more Fat, 4.2 times more Saturated Fat, 2 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.